Week of December 4-10

Sunday, December 4, 2016
7 AM Mindful Lifting, The Stooges, Fun House
8 AM Conditioning Class, “The Chief”–Benchmark workout, will repeat in January

Monday, December 5, 2016
Warmup–Metabolic/Movement (10 min): Line/Dynamic
Strength–Basebuilding (25 min): Squat Monday
5-8 sets of 5 squats @50-60% of recent max
Skill Work Between Sets: 5-8 pullups/banded or supine rows
Conditioning (15 min): EMOM 7
:00s 3-5 power cleans, 1-3 push press (range weight)
:30s 12-15 kb swings
Mobility–Hip/Quad (10 min): Couch Stretch (bench, wall)

Wednesday, December 7, 2016
Warmup–Movement Prep (10 min): Shoulder Shocker
Strength–Volume Work/Hypertrophy (30 min): Bench/Press/Push Press
3-5 Rounds of: 8-12 of your press (40-45% recent max)
10-15 light rowing movement (ring rows, db rows, bb rows–use range weight for rows)
8-12 db curls (SQUEEZE IT BABY!!!)
20 band pullaparts
Conditioning–Tabata/HIIT (10 min)–Score is total reps
Tabata Squats 6 rounds
Tabata Swings 6 rounds
Cashout (5 min): Max Plank up to 5 min

Friday, December 9, 2016
Warmup–Aerobic and Soft Tissue (20 min): Rounds of
Slow run, jog, bike 90-120 seconds
Roll Out Upper
Strength–Speed Strength (20 min): 7-10 rounds of
Deadlift, 2 reps @50-60% recent max (crisp, fast)
5-8 ring rows
5 weighted crunches
Conditioning–Mid duration Metabolic (20 min): “Helen of Troy”
3 rounds (Rx weight in parentheses)
12 db thrusters (35/20)
21 kb swings (53/35)
20 burpees/humane burpees

Saturday, December 10, 2016
Beat Your Old Self Challenge: “James Paul”


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